Tuesday, July 10, 2012

For time:
 100 air squats
 4 rope climbs
 75 air squats
 3 rope climbs
 50 air squats
2 rope climb
25 air squats
1 rope climb

Monday, July 9, 2012

"Linda"
10-9-8-7-6-5-4-3-2-1
   reps of:
Deadlift - 1.5 x BW
Bench Press - 1 x BW
Cleans - 3/4 x BW

Sunday, July 8, 2012

8 rounds:
  Run 400 meters
  Rest 90 seconds
"Courtesy of CrossFit Inc"

Friday, July 6, 2012

For time, 20#/14# ball:
50 wall ball shots
25 toes to bar
40 wall ball shots
20 toes to bar
30 wall ball shots
15 toes to bar
20 wall ball shots
10 toes to bar
10 wall ball shots
5 toes to bar
"Courtesy of CrossFit Inc"

Thursday, July 5, 2012

Overhead Squat
5 - 3 - 3 - 3 - 1 - 1 - 1 - 1 - 1

Post loads in comments.

Wednesday, July 4, 2012

Happy 4th of July!!
"Tumilson"
   8 rounds for time:
200 meter run
11 Dumbbell Burpee Dead lifts (60lbs)
                                                             

Monday, July 2, 2012

For time:
   70 burpees
   60 Sit-Ups
   50 Kettle bell swings (1.5 pood)
   40 Pull Ups
   30 Hand Stand Push Ups

Thanks to Emily for keeping the site running, while I was gone!   Hope to see everyone getting back in the DOJO, if you can't make it there your always welcome to come to my compound around 1700!   Keep up the good work!  
~David

Sunday, July 1, 2012

"Nasty girls"
3 rounds for time:
   50 air squats
   7 muscle ups
   10 hang power cleans, 135#/95#
"Courtesy of CrossFit Inc"